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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steffen

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running15 8:08:03 56.29(8:40) 90.59(5:23) 1286
  Cycling9 7:37:55 78.27(10.3/h) 125.96(16.5/h) 1812
  Fieldwork2 5:11:46 6.45(48:18) 10.39(30:01) 83
  Workout12 3:32:00
  Orienteering5 2:48:36 12.35(13:39) 19.88(8:29) 29867 /74c90%
  Strength2 1:30:00
  Total41 28:48:20 153.36 246.82 347967 /74c90%
  [1-5]41 28:34:32
averages - weight:70.4kg

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Monday Apr 30, 2018 #

Note
weight:69.9kg (rest day)

Sunday Apr 29, 2018 #

8 PM

Workout 25:00 [2]

Saturday Apr 28, 2018 #

Event: 27. Gaildorfer Kocherlauf
 
2 PM

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Asics fuzeX Lyte

3 PM

Running race 1:40:12 [5] 21.09 km (4:45 / km) +89m 4:39 / km
shoes: Asics fuzeX Lyte

Gaildorfer Kocherlauf HM. 19th total, 4th in M30.
To warm and sunny for a long race. Also need 6 km to find some flow. Not the conditions for a fast time. My companies running team wins the team competiton.
4 PM

Workout warm up/down 10:00 [1]

Friday Apr 27, 2018 #

Note
weight:70.7kg

6 PM

Workout 18:00 [2]

Thursday Apr 26, 2018 #

Note
(rest day)

Tapering.

Wednesday Apr 25, 2018 #

4 PM

Running 53:51 intensity: (8 @0) + (9 @1) + (2:13 @2) + (35:39 @3) + (14:53 @4) + (49 @5) 9.86 km (5:28 / km) +203m 4:57 / km
ahr:141 max:168 shoes: Nike Zoom Air Pegasus 32

Test run for the Kocherlauf.

Tuesday Apr 24, 2018 #

6 PM

Running 28:26 intensity: (7 @0) + (19 @1) + (2:27 @2) + (12:54 @3) + (11:44 @4) + (55 @5) 5.7 km (4:59 / km) +92m 4:37 / km
ahr:142 max:169 shoes: Asics fuzeX Lyte

3 k at 4:32 min/km (planned 4:30 min/km) +warmup/cooldown
7 PM

Workout 10:00 [1]

Monday Apr 23, 2018 #

Note
weight:70.5kg

5 PM

Strength 55:00 [4]

8 PM

Workout 12:00 [2]

Sunday Apr 22, 2018 #

10 AM

Running 38:17 intensity: (5 @0) + (9 @1) + (3:22 @2) + (17:55 @3) + (16:46 @4) 6.5 km (5:53 / km) +156m 5:16 / km
ahr:143 max:162 shoes: asics GEL-Kanaku 2

Saturday Apr 21, 2018 #

1 PM

Cycling 41:33 intensity: (1:59 @0) + (10:07 @1) + (17:39 @2) + (11:48 @3) 11.85 km (17.1 kph) +189m
ahr:117 max:145

To map.

Orienteering 55:47 intensity: (1 @0) + (4:47 @1) + (17:16 @2) + (28:24 @3) + (5:19 @4) *** 5.19 km (10:45 / km) +116m 9:40 / km
ahr:129 max:155 spiked:11/13c shoes: VJ Integrator (2016)

Easy going on a now too green map.

Cycling 31:49 intensity: (1:42 @0) + (10:36 @1) + (15:32 @2) + (3:59 @3) 9.96 km (18.8 kph) +77m
ahr:112 max:142

Back home.

Friday Apr 20, 2018 #

7 AM

Cycling 30:48 intensity: (1:57 @1) + (7:49 @2) + (20:54 @3) + (8 @4) 10.1 km (19.7 kph) +108m
ahr:129 max:146

4 PM

Cycling 42:48 intensity: (1:58 @0) + (13:07 @1) + (13:46 @2) + (13:57 @3) 10.37 km (14.5 kph) +191m
ahr:116 max:142

Thursday Apr 19, 2018 #

Note
weight:70.6kg

7 AM

Cycling 30:47 intensity: (1:16 @1) + (5:32 @2) + (21:12 @3) + (2:47 @4) 10.26 km (20.0 kph) +107m
ahr:134 max:154

4 PM

Cycling 35:09 [3] 10.24 km (17.5 kph) +171m

6 PM

Running 28:02 intensity: (16 @0) + (3 @1) + (2:57 @2) + (11:29 @3) + (11:30 @4) + (1:47 @5) 5.25 km (5:20 / km) +72m 5:00 / km
ahr:145 max:166 shoes: Nike Flex 2014 Run

3 k fast (@ 4:14 min/km) +warmup/cooldown

Wednesday Apr 18, 2018 #

Note
weight:70.5kg

4 PM

Running 1:02:41 intensity: (2 @0) + (7 @1) + (3:00 @2) + (6:40 @3) + (48:00 @4) + (4:52 @5) 12.02 km (5:13 / km) +170m 4:52 / km
ahr:151 max:176 shoes: Nike Zoom Air Pegasus 32

After some weeks brake I make it again to meet my compnies running team.
8 PM

Workout 10:00 [4]

Tuesday Apr 17, 2018 #

7 PM

Running 30:39 intensity: (33 @0) + (15 @1) + (1:56 @2) + (17:08 @3) + (10:47 @4) 5.64 km (5:26 / km) +105m 4:58 / km
ahr:139 max:159 shoes: Nike Zoom Air Pegasus 32

Only a short one to catch some sun.

Monday Apr 16, 2018 #

Note
weight:69.4kg

8 PM

Workout 22:00 [4]

Sunday Apr 15, 2018 #

Event: Just-For-Fun-Sprint
 
Event: 5. Offenbacher Frühlingsprint
 
11 AM

Orienteering race 30:03 [5] *** 3.96 km (7:36 / km) +4m 7:34 / km
spiked:30/31c shoes: asics GEL-Kanaku 2

Lot of controlls and control desciption without codes so you need to to check control description (incl. tower upper part and othe unusual ones).
2 PM

Orienteering race 33:28 [5] ** 5.77 km (5:48 / km) +2m 5:47 / km
spiked:22/24c shoes: asics GEL-Kanaku 2

Don´t get into running maybe because of a ver short night. Plan was to use this competition as sprint training so this was OK.

Saturday Apr 14, 2018 #

7 AM

Fieldwork 2:49:12 [3] 5.75 km (29:26 / km) +44m 28:21 / km
shoes: Salomon XT Shigarri

Finished the fieldwork. I wouldn´t be a grat map (I´m still not a sprint mapper) but it should be OK for the World Orienteering Day.

Friday Apr 13, 2018 #

8 PM

Workout 20:00 [2]

Thursday Apr 12, 2018 #

Note
weight:70.4kg

7 AM

Cycling 30:51 intensity: (11 @1) + (3:49 @2) + (20:14 @3) + (6:37 @4) 10.27 km (20.0 kph) +116m
ahr:137 max:155

4 PM

Cycling 37:00 intensity: (28 @0) + (5:54 @1) + (12:51 @2) + (15:18 @3) + (2:29 @4) 10.27 km (16.7 kph) +203m
ahr:124 max:150

7 PM

Running 19:56 intensity: (18 @1) + (36 @2) + (12:50 @3) + (5:51 @4) + (21 @5) 3.27 km (6:06 / km) +96m 5:19 / km
ahr:140 max:166 shoes: Walsh PB Elite Trainer

While reading some old sprint maps.

Wednesday Apr 11, 2018 #

5 PM

Strength 35:00 [4]

7 PM

Running 15:09 intensity: (2 @0) + (7 @1) + (7 @2) + (3:45 @3) + (11:08 @4) 2.72 km (5:34 / km) +68m 4:57 / km
ahr:149 max:163 shoes: Salomon XT Shigarri

Running around our local school and sports areal.

Tuesday Apr 10, 2018 #

5 PM

Running 6:30 [2] 1.0 km (6:30 / km)
shoes: Salomon XT Shigarri

Half way following my lttle niche on her bike. Other half carring her because she was frightened by some thunder.
8 PM

Running 17:13 intensity: (9 @0) + (1:07 @1) + (5:16 @2) + (10:28 @3) + (13 @4) 2.39 km (7:12 / km) +22m 6:53 / km
ahr:129 max:147 shoes: Nike Free 5.0+

Some coordination exercises and some short stair sprints.

Monday Apr 9, 2018 #

Note
weight:70.4kg

Note
(rest day)

Sunday Apr 8, 2018 #

9 AM

Fieldwork 2:22:34 [3] 4.64 km (30:43 / km) +39m 29:29 / km
shoes: Salomon XT Shigarri

Fielwork for our planed WOD-Sprint. Recognized that I don´t like mapping sprint maps.
1 PM

Cycling 1:26:33 intensity: (1:54 @0) + (18:19 @1) + (25:56 @2) + (31:03 @3) + (9:21 @4) 20.17 km (14.0 kph) +378m
ahr:124 max:155

8 PM

Workout 30:00 [3]

Saturday Apr 7, 2018 #

9 AM

Running 1:07:52 intensity: (27 @0) + (27 @1) + (55 @2) + (33:14 @3) + (32:11 @4) + (38 @5) 12.27 km (5:32 / km) +140m 5:14 / km
ahr:145 max:166 shoes: Nike Zoom Air Pegasus 32

11 AM

Workout 15:00 [2]

6 PM

Workout 15:00 [1]

Friday Apr 6, 2018 #

Note
(rest day)

Thursday Apr 5, 2018 #

Note
weight:70.8kg

Note
(rest day)

Wednesday Apr 4, 2018 #

6 AM

Running warm up/down 5:04 intensity: (19 @0) + (27 @1) + (1:15 @2) + (2:55 @3) + (8 @4) 0.77 km (6:33 / km) +35m 5:21 / km
ahr:125 max:146 shoes: VJ Integrator (2016)

Orienteering 21:09 intensity: (36 @0) + (1:30 @1) + (7:03 @2) + (6:54 @3) + (4:55 @4) + (11 @5) ** 2.26 km (9:22 / km) +69m 8:08 / km
ahr:130 max:164 spiked:4/6c shoes: VJ Integrator (2016)

Just some early morning fun.

Running warm up/down 4:19 intensity: (5 @1) + (57 @2) + (3:17 @3) 0.72 km (6:00 / km)
ahr:132 max:144 shoes: VJ Integrator (2016)

Tuesday Apr 3, 2018 #

Note
(rest day)

Monday Apr 2, 2018 #

Note
weight:70.4kg

11 AM

Running warm up/down 2:33 intensity: (5 @1) + (8 @2) + (27 @3) + (1:53 @4) 0.44 km (5:47 / km) +37m 4:04 / km
ahr:147 max:157 shoes: VJ Integrator (2016)

Orienteering 28:09 intensity: (27 @1) + (9:10 @2) + (12:43 @3) + (5:45 @4) + (4 @5) *** 2.7 km (10:25 / km) +108m 8:42 / km
ahr:133 max:164 shoes: VJ Integrator (2016)

Just followed the egg.
Happy Easter.

Running 2:19 intensity: (20 @2) + (1:59 @3) 0.44 km (5:14 / km)
ahr:134 max:141

Cycling 1:30:37 intensity: (3:02 @0) + (21:54 @1) + (44:49 @2) + (19:28 @3) + (1:24 @4) 22.48 km (14.9 kph) +273m
ahr:117 max:148

Sunday Apr 1, 2018 #

10 AM

Workout 25:00 [3]

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